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Monday, January 30, 2023


A. 1 Power Clean + 1 Hang Power Clean+ 2 Front squat

Every 1:15 x8 sets

-building load from 135#/95# to a tough set for the day

B. For time

40 kb swings @ 53#/35#

40 Wall ball 20#/14#

Run 400m

40 Wall ball 20#/14#

40 KB swings @ 53#/35#

*Any drop of the kb or WB, complete 4 burpees

*18 minute time cap


Masters

A. Complete 4 sets of the following:

     A1. Front squats x 6 @ 30X1; build to a tough set of 6

    A2. OH DB tricep extensions x 12-15

    A3. Alt DB hammer curls x 10/arm

B. 10 min AMRAP

     10 hang power snatches

     200m row

     30 jump rope

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